30 Day Meal Plan for Weight Loss

Through reducing fewer calories than activity burned, you’re required to run at a calorie deficit if you want weight loss. We’ve proposed a 30 days meal plan which can make you more easier to cut fewer calories but not miss the demanded nutrition for your body.

In the whole day, the amount of calories intake should be fewer than the calories you burn, this is the rule for losing weight. Every day you need run 500 calorie deficit, totally 3500 calories are reduced every week, under such condition you can reduce 1 pound every week. You will have difficulties in planing meals to complete your goal, specially you can not count calories easily.

Whatever men or women can lose desired weight under 30 days meal plan’s help. Specialist dieticians suggest men need use up 2000 to 2300 calories every day and but women need use up 1400 to 1800 calories every day and then lose their weight accordingly. In addition, it’s to be noticed that height, age, body build, activities’ level and other kinds of factors shall influence and change consumed calories amount. The following information are for your reference.

30 Day Meal Plan

1. Correct breakfast collocation. In order to lose weight more easier, try to avoid some high calories foods. Eggs, pancakes, bacon and other classic breakfast foods are containing high calories. As morning is the time for people’s metabolism peak, you are allowed to have more at first meal. To avoid gastrectasia and stomach, you should eat small portion one time slowly and chew this portion constantly more than 6 times before swallowing.

2. Correct lunch collocation. Some greasy and fried foods belong to junk foods which are bad to your health. Thus eating some healthy foods are recommended during your lunch, which is a good method for losing weight. Overeating shall make you sick or bloated, so two piece of small meals can let you feel full but not overeating.

3. Correct dinner collocation. Don’t eat anything between breakfast and lunch, try to drink water or green tea during this period. Additionally if dinner is too late to make digestion slowly and then you will feel stomach bloating, so you’re suggested to have dinner not later than 7:30-8:00 pm. It can make sure your stomach keep empty at least two hours before you get to bed.

4. Correct snack collocation. When you go out for a trip, you should prevent the temptation of high calories snacks from restaurants or vending machines. Then try to bring healthy snacks at such time. In order not to have the urge of eating more snacks, you can drink a lot of water between your meals.

5. Some foods must be avoided. Eliminating junk foods from your daily life is very necessary to obtain your goal of weight loss, especially from the initial six months. On the 7th month, you’re allowed to eat beloved limited junk foods as your special enjoyed days on Sundays. Sweets, starchy foods, chocolate, white bread, sugary foods and other kinds of simple carbohydrates foods should be eliminated from your diets too. Don’t eat any more if you feel stomach very tight and full. Thus you can be sure you are not overeating and your body are provided enough food amount.

Suggested meal plan

1. The first day meal plan

1) The breakfast on the first day

Cereals and and milk which contains low fat, you can put some fresh fruit if you want.

An apple and two bananas

A small bowl of watermelon or muskmelon

An egg which is fried by olive oil or other non-fat oil, or you can select two eggs which are hard boiled.

As a basic way to loose weight, you have to walk 304 kilometers per week. In addition, brisk walking or jogging in 10 to 15 min. is also a good choice. You don’t need join in some vigorous exercises , however you should try to climb stairs with your utmost efforts but not take elevators, and try to select longer or farer distances as the time you go to stores, those ways could make you reduce extra calories. Additionally yoga is a relaxed way to help you reduce your calories, you can join a yoga class.

If you are eager to eat at late night, you should sip water instead of eating foods. Just like above mentioned, you can not drink water if later than 8 pm because metabolism is weak at this time. On contrary, metabolism is very strong and get to its peak in the morning, so you need take more calories. The overweight you’ve beset for a long time can be removed by this meal plan that can cut your excessive calories.

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